Workout Synopsis:

This is a hybrid workout, a combination of resistance and cardiovascular training. This is designed to expend a high amount of calories within 1 hour of training to burn fat and build muscle. This workout is HIGH intensity and recommended to start with lower weights if you are new to this type of workout.

Volume - This will be high a repetition workout and lower weights, with smaller rest periods. These are designed to deplete energy storages in the muscle, this is grow muscle size through sarcoplasmic hypertrophy. The "work" period of each set will be longer than 1 minute.

High Intensity Training - Your heart rate will be elevated with every set. This is intentionally high to increase your calorie expenditure and burn fat.

Cardio - Sessions will end with lower intensity cardio. This is done after to maximize strength outputs in the beginning of the workout. Also, it does take about 30 minutes of exercise for your body to start burning fat, therefore the first portion is to get your body into the fat burning zone.

REST - Rest is important between sets, use it wisely to bring your heart rate down.

Warm-Up (5 Minutes)

You may choose your own warm up, but here is a good to prepare the chest and loosen your shoulders

3 sets

25 yard Lateral Band Walks (both ways)

10 Air Squats

10 Cossack Squats (each side)

Workout

High Intensity Hybrid Training (30 Minutes)

Superset - 4 Sets of 30 Reps Total - 2:00 minutes REST in between

Exercise 1: Barbell Front Foot Elevated Back Step Lunge - 4 Sets of 10 Reps (each leg) *right into exercise 2
*elevate foot between about 3-4 inches

Exercise 2: Barbell Stiff Leg Deadlift - 4 Sets of 10 Reps

Drop Set - 3 Sets of 30 Reps Total - 2:00 minutes of REST in between

Exercise 3: Weighted Hip Thrust - 3 Sets of 30 Reps (10-10-10)
*drop the weight by 15-30% each drop, 10 reps per weight
*max reps on set 3 at lowest weight

HIIT Set - Every Minute perform 30 Seconds of Exercise for 8 Minutes

Exercise 3: Weighted Curtsey Lunges - 8 Sets of 30 Seconds per Set - 0:30 minutes of REST in between
*use weight as needed

Cardio (20 Minutes)

Focus on keeping your heart rate consistent between 120-150 BPM

Cardio Machine: Stair climber or Treadmill on a Incline

Cool Down (5 Minutes)

Roll out and Stretch out your Legs. Stretching after exercise reduces lactic acid in the muscle and will improve recovery time.

Additional Tips

It is recommended to record your weights and progress in order to track the load you are putting on your body.